13 Ogwira Ntchito M'malo mwa Mazira

Zamkati

• Zifukwa Zomwe Mungafunikire Kusintha Mazira
• Zozizira Zozizira
• Zakudya Zamasamba
• Chifukwa Chiyani Mazira Amagwiritsidwa Ntchito Pakuphika?
• 1. Zipatso za Applesauce
• 2. nthochi yosenda
• 3. Mbewu Zamchere Zapansi kapena Mbewu za Chia
• 4. Wogulitsa Dzira Wosintha
• 5. Silken Tofu
• 6. Vinyo woŵaŵa ndi Soda Wophika
• 7. Yogurt kapena Buttermilk
• 8. Arrowroot ufa
• 9. Aquafaba
• 10. Buluu wa mtedza
• 11. Madzi Ampweya
• 12. Agar-Agar kapena Gelatin
• 13. Soy Lecithin
• Kodi Mungatani Ngati Chinsinsi Chikuyitanitsa Mazira Oyera kapena Yolks?
• Mfundo Yofunika Kwambiri

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mazira ali ndi thanzi labwino komanso losunthika, kuwapangitsa kukhala chakudya chodziwika bwino kwa ambiri.

Amakonda kwambiri kuphika, komwe pafupifupi njira iliyonse amafunira.

Koma pazifukwa zosiyanasiyana, anthu ena amapewa mazira. Mwamwayi, pali zosintha zambiri zomwe mungagwiritse ntchito m'malo mwake.

Nkhaniyi ikufufuza zinthu zosiyanasiyana zomwe zingagwiritsidwe ntchito ngati dzira.

Zifukwa Zomwe Mungafunikire Kusintha Mazira

Pali zifukwa zosiyanasiyana zomwe mungafunikire kupeza m'malo mwa mazira pazakudya zanu. Matenda a ziwengo ndi zakudya ndizofala kwambiri.

Zozizira Zozizira

Mazira ndiwo chakudya chachiwiri chofala kwambiri mwa ana ndi ana ().

Kafukufuku wina adawonetsa kuti 50% ya ana adzakhala atapitirira zaka ziwisi akadzakwanitsa zaka zitatu, pomwe 66% idapitirira ali ndi zaka zisanu ().

Kafukufuku wina akuwonetsa kuti zingatenge mpaka zaka 16 kuti zisawonjezere dzira ().

Ngakhale ana ambiri omwe matupi awo sagwirizana ndi mazira amalekerera pakapita nthawi, anthu ena amakhala osagwirizana ndi moyo wawo wonse.

Zakudya Zamasamba

Anthu ena amatsata zakudya zamasamba ndikusankha kuti asadye nyama, mkaka, mazira kapena china chilichonse chanyama.

Zamasamba zimapewa kudyetsa nyama pazifukwa zosiyanasiyana, kuphatikiza zaumoyo, nkhawa zachilengedwe kapena zifukwa zoyenera zokhudzana ndi ufulu wa nyama.

Chidule:

Anthu ena angafunike kupewa mazira chifukwa cha ziwengo za dzira, pomwe ena amawapewa chifukwa cha thanzi lawo, chilengedwe kapena zifukwa zina.

Chifukwa Chiyani Mazira Amagwiritsidwa Ntchito Pakuphika?

Mazira amakhala ndi zolinga zingapo pophika. Amathandizira pakupanga, utoto, kununkhira komanso kusasinthasintha kwa zinthu zophikidwa motere:

• Kumanga: Mazira amathandizira kuphatikiza zosakaniza ndikuzigwira pamodzi. Izi zimapatsa chakudya kapangidwe kake komanso kupewa kuti zisagwe.
• Chofufumitsa: Mazira amatchera matumba amlengalenga mu zakudya, kuwapangitsa kuti akule pakatentha. Izi zimathandiza zakudya kudzitukumula kapena kuwuka, ndikupatsa zinthu zophika monga ma soufflés, keke ya chakudya cha angelo komanso meringue ya ma voliyumu komanso kuwala kwake.
• Chinyezi: Madzi ochokera m'mazira amalowetsedwa muzipangizo zina mu recipe, zomwe zimathandiza kuwonjezera chinyezi kuzinthu zomalizidwa.
• Kukoma ndi mawonekedwe: Mazira amathandiza kunyamula zokometsera zina ndi zofiirira zikawotha kutentha. Amathandizira kukonza kukoma kwa zinthu zophika ndikuthandizira kuwoneka kofiirira golide.

Chidule:

Mazira amakhala ndi zolinga zingapo pophika. Popanda iwo, zinthu zophika zitha kukhala zowuma, zosalala kapena zosapatsa kukoma. Mwamwayi, pali njira zambiri zamazira.

1. Zipatso za Applesauce

Applesauce ndi purée yopangidwa ndi maapulo ophika.

Nthawi zambiri amatsekemera kapena amakometsera ndi zonunkhira zina monga mtedza ndi sinamoni.

Kugwiritsira ntchito chikho chimodzi chachinayi (pafupifupi magalamu 65) a maapulosi amatha kutenga dzira limodzi m'maphikidwe ambiri.

Ndibwino kugwiritsa ntchito maapulosi osatsekemera. Ngati mukugwiritsa ntchito zosiyanasiyana zotsekemera, muyenera kuchepetsa kuchuluka kwa shuga kapena zotsekemera mu recipe yokha.

Chidule:

Maapulosi osapsa ndi omwe amalowa m'malo mwa mazira m'maphikidwe ambiri. Mutha kugwiritsa ntchito chikho chimodzi mwa zinayi (pafupifupi 65 magalamu) m'malo mwa dzira limodzi.

2. nthochi yosenda

Nthochi yosenda ndi njira ina yotengera mazira yotchuka.

Chokhachokha chophika ndi nthochi ndikuti mankhwala anu omalizidwa atha kukhala ndi kakomedwe kankhuni pang'ono.

Zipatso zina zoyera monga dzungu ndi peyala zimagwiranso ntchito ndipo sizingakhudze kukoma kwake.

Chilichonse chomwe mungasankhe kugwiritsa ntchito, mutha kusinthanitsa dzira lililonse ndi kapu yachinayi (65 g) ya purée.

Zinthu zophika zopangidwa ndi zipatso zotsukidwa sizingakhale zofiirira kwambiri, koma zimakhala zolimba kwambiri komanso zonyowa.

Kulowetsa kumeneku kumagwira ntchito bwino kwambiri mu makeke, muffin, brownies ndi mkate wofulumira.

Chidule:

Mutha kugwiritsa ntchito nthochi yosenda kapena zipatso zina monga dzungu ndi peyala kuti musinthe mazira. Gwiritsani ntchito chikho chimodzi mwa zinayi (65 magalamu) a zipatso zoyera pa dzira lililonse lomwe mukufuna kusintha.

3. Mbewu Zamchere Zapansi kapena Mbewu za Chia

Mbeu za fulakesi ndi chia ndi mbewu zazing'ono zomwe zimakhala zopatsa thanzi kwambiri.

Amakhala ndi omega-3 fatty acids, fiber komanso mankhwala ena apadera (,,, 7).

Mutha kudzipukusa nokha kunyumba kapena kugula chakudya chokwanira kuchokera m'sitolo.

Kuti mutenge dzira limodzi, tsitsani supuni imodzi (7 magalamu) ya chia kapena flaxseeds ndi supuni 3 (45 magalamu) a madzi mpaka mutenge bwino.

Kuchita izi kumatha kupangitsa kuti katundu wophika akhale wolemera komanso wandiweyani. Komanso, zimatha kubweretsa kukoma kwa mtedza, chifukwa chake zimagwira bwino ntchito monga zikondamoyo, waffles, muffins, buledi ndi makeke.

Chidule:

Mbeu zamtundu wa mbewu ndi chia zimapanga mazira abwino kwambiri. Kusakaniza supuni imodzi (7 magalamu) ya mwina ndi supuni 3 (magalamu 45) amadzi m'malo mwa dzira limodzi.

4. Wogulitsa Dzira Wosintha

Pali mitundu ingapo yamafuta obwezeretsa mazira pamsika. Izi zimapangidwa kuchokera ku wowuma wa mbatata, wowuma wa tapioca ndi othandizira chotupitsa.

Olowa m'malo mwa mazira ndioyenera pazinthu zonse zophikidwa ndipo sayenera kukhudza kukoma kwa zomwe zatsirizidwa.

Zina mwazogulitsa zikuphatikizapo Bob's Red Mill, Ener-G ndi Organ. Mutha kuwapeza m'ma supermarket ambiri komanso pa intaneti.

Mtundu uliwonse umabwera ndi malangizo ake, koma nthawi zambiri mumalumikiza supuni 1.5 (10 magalamu) a ufa ndi supuni 2-3 (30-45 magalamu) amadzi ofunda kuti musinthe dzira limodzi.

Chidule: Mitundu yambiri yamafuta obwezeretsa mazira ilipo. Phatikizani supuni 1.5 (10 magalamu) a ufa ndi supuni 2-3 (30-40 magalamu) amadzi m'malo mwa dzira lililonse.

5. Silken Tofu

Tofu amatsekemera mkaka wa soya womwe wasinthidwa ndikusakanizidwa kuti ukhale wolimba.

Maonekedwe a tofu amasiyanasiyana kutengera madzi. Madzi ambiri akamathamangitsidwa, tofu amayamba kulimba.

Silken tofu imakhala ndi madzi ambiri ndipo motero, ndiofewa mosasinthasintha.

Kuti mulowetse dzira limodzi, tenga chikho chimodzi mwa zinayi (pafupifupi magalamu 60) cha tofu woyeretsedwa.

Silken tofu ndi yopanda kukoma, koma imatha kupanga zinthu zophika kukhala zolemera komanso zolemera, choncho zimagwiritsidwa bwino ntchito mu brownies, cookies, mikate yofulumira komanso makeke.

Chidule:

Silken tofu ndi cholowa m'malo mwa mazira, koma imatha kubweretsa chinthu cholemera kwambiri. Kuti musinthe dzira limodzi, gwiritsani chikho chimodzi mwa zinayi (pafupifupi magalamu 60) a tofu woyeretsedwa.

6. Vinyo woŵaŵa ndi Soda Wophika

Kusakaniza supuni 1 (7 magalamu) a soda ndi supuni imodzi (15 magalamu) a viniga kumatha kutenga dzira limodzi m'maphikidwe ambiri.

Vinyo wosasa wa Apple kapena vinyo wosasa woyera ndi zosankha zotchuka kwambiri.

Akasakaniza pamodzi, viniga ndi soda zimayambitsa mankhwala omwe amatulutsa kaboni dayokisaidi ndi madzi, zomwe zimapangitsa kuti zinthu zophikidwa zizikhala zopepuka komanso zowuluka.

Kusintha kumeneku kumagwirira ntchito bwino makeke, makeke ndi buledi wofulumira.

Chidule:

Kusakaniza supuni 1 (7 magalamu) a soda ndi supuni imodzi (15 magalamu) a viniga kumatha kutenga dzira limodzi m'maphikidwe ambiri. Kuphatikizaku kumagwira ntchito makamaka pazinthu zophika zomwe zimayenera kukhala zopepuka komanso zowuluka.

7. Yogurt kapena Buttermilk

Yogurt ndi buttermilk onse ndi abwino m'malo mwa mazira.

Ndibwino kugwiritsa ntchito yogati yosavuta, chifukwa mitundu yokometsera komanso yotsekemera imatha kusintha kukoma kwanu.

Mutha kugwiritsa ntchito chikho chimodzi mwa zinayi (60 magalamu) a yogurt kapena buttermilk pa dzira lililonse lomwe limafunika kusintha.

Kusintha kumeneku kumagwirira ntchito bwino ma muffin, makeke ndi makeke.

Chidule:

Mutha kugwiritsa ntchito chikho chimodzi mwa zinayi (magalamu 60) a yogurt kapena batala la buttermilk kuti musinthe dzira limodzi. Izi zimathandizira makamaka mu muffin ndi makeke.

8. Arrowroot ufa

Arrowroot ndi chomera chotengera ku South America chomwe chimakhala ndi wowuma kwambiri. Wowuma amatengedwa kuchokera ku mizu ya chomeracho ndikugulitsidwa ngati ufa, wowuma kapena ufa.

Imafanana ndi wowuma chimanga ndipo imagwiritsidwa ntchito kuphika, kuphika komanso zinthu zosiyanasiyana zapakhomo komanso zapakhomo. Mutha kuzipeza m'masitolo ambiri azakudya komanso pa intaneti.

Kusakaniza supuni 2 (pafupifupi magalamu 18) ya arrowroot powder ndi supuni 3 (45 magalamu) amadzi atha kugwiritsidwa ntchito m'malo mwa dzira limodzi.

Chidule: Arrowroot powder ndimalo abwino m'malo mwa mazira. Sakanizani supuni 2 (pafupifupi magalamu 18) ndi supuni 3 (45 magalamu) amadzi kuti musinthe dzira limodzi.

9. Aquafaba

Aquafaba ndi madzi omwe atsala kuphika nyemba kapena nyemba.

Ndi madzi omwewo omwe amapezeka mu nsawawa zam'chitini kapena nyemba.

Madziwo ali ndi kufanana kofananako ndi kwa azungu aiwisi azungu, kuwapangitsa kukhala abwino m'malo mwa maphikidwe ambiri.

Mutha kugwiritsa ntchito supuni 3 (magalamu 45) a aquafaba kuti musinthe dzira limodzi.

Aquafaba imagwira ntchito bwino pamaphikidwe omwe amangofuna azungu azungu, monga meringue, marshmallows, macaroons kapena nougat.

Chidule:

Aquafaba ndi madzi omwe amapezeka mu nyemba zamzitini. Mutha kugwiritsa ntchito supuni 3 (45 magalamu) za iyo m'malo mwa dzira limodzi lathunthu kapena dzira limodzi loyera.

10. Buluu wa mtedza

Mabotolo a mtedza monga chiponde, cashew kapena batala wa amondi amathanso kugwiritsidwa ntchito m'malo mwa mazira m'maphikidwe ambiri.

Kuti musinthe dzira limodzi, gwiritsani supuni 3 (60 magalamu) a batala wa nati.

Izi zingakhudze kukoma kwa mankhwala anu omalizidwa, ndipo amagwiritsidwa bwino ntchito mu brownies, zikondamoyo ndi makeke.

Muyeneranso kuwonetsetsa kuti mukugwiritsa ntchito mabotolo obiriwira, m'malo mwa mitundu yaying'ono, kuti chilichonse chisakanike bwino.

Chidule:

Mutha kugwiritsa ntchito supuni 3 (60 magalamu) a chiponde, cashew kapena batala wa amondi dzira lililonse lomwe mukufuna kusintha. Komabe, zitha kubweretsa kukoma kwa mtedza.

11. Madzi Ampweya

Madzi a kaboni amatha kuwonjezera chinyezi pachakudya, komanso amakhala ngati chotupitsa chachikulu.

Mpweya wa carbonate umatchera thovu la mlengalenga, lomwe limathandiza kuti chinthu chomalizidwa chikhale chowala bwino.

Mutha kusintha dzira lililonse ndi chikho chimodzi chachinayi (magalamu 60) amadzi amchere.

Kulowetsaku kumathandizira kwambiri mikate, makeke ndi buledi wofulumira.

Chidule:

Madzi a kaboni amachititsa kuti dzira lisinthidwe bwino muzinthu zomwe zimayenera kukhala zowala komanso zosalala. Gwiritsani ntchito chikho chimodzi mwa zinayi (60 magalamu) a iyo m'malo mwa dzira lililonse.

12. Agar-Agar kapena Gelatin

Gelatin ndi gelling wothandizila amene amapanga m'malo mwa mazira.

Komabe, ndi mapuloteni a nyama omwe nthawi zambiri amachokera ku collagen ya nkhumba ndi ng'ombe. Ngati mumapewa zopangidwa ndi ziweto, agar-agar ndi njira yosankhika yomwe imapezeka mumtundu wamchere kapena ndere.

Zonsezi zitha kupezeka ngati ufa wosasangalatsa m'misika yayikulu komanso malo ogulitsa zakudya kapena pa intaneti.

Kuti musinthe dzira limodzi, sungunulani supuni imodzi (pafupifupi magalamu 9) ya gelatin yosasangalatsa mu supuni imodzi (15 magalamu) amadzi ozizira. Kenako, sakanizani supuni 2 (30 magalamu) amadzi otentha mpaka kuzizira.

Kapenanso, mutha kugwiritsa ntchito supuni imodzi (9 magalamu) ya ufa wa agar-agar wothira supuni imodzi (15 magalamu) amadzi m'malo mwa dzira limodzi.

Zonsezi siziyenera kukhudza zomwe mwamaliza, koma zimatha kupanga mawonekedwe olimba pang'ono.

Chidule: Kusakaniza supuni 1 (9 magalamu) a gelatin ndi supuni 3 (magalamu 45) amadzi amatha kusintha dzira limodzi. Muthanso kusakaniza supuni 1 (9 magalamu) a agar-agar ndi supuni imodzi (15 magalamu) amadzi.

13. Soy Lecithin

Soy lecithin ndi chotulukapo cha mafuta a soya ndipo chimakhala ndi zomangira zofanana ndi mazira.

Kawirikawiri amawonjezeredwa ku zakudya zokonzedwa ndi malonda chifukwa cha kuthekera kwake kusakaniza ndikugwira zosakaniza pamodzi.

Amagulitsidwanso ngati ufa m'masitolo ambiri azakudya komanso pa intaneti.

Kuonjezera supuni 1 (14 magalamu) a soya lecithin ufa pachakudya chanu kumatha kutenga dzira limodzi.

Chidule: Supuni 1 (14 magalamu) a soya lecithin atha kugwiritsidwa ntchito m'malo mwa dzira limodzi lathunthu kapena dzira limodzi la dzira m'maphikidwe ambiri.

Kodi Mungatani Ngati Chinsinsi Chikuyitanitsa Mazira Oyera kapena Yolks?

Zosakaniza zomwe zagawidwa m'nkhaniyi ndizofunika kwambiri m'malo mwa mazira athunthu, koma maphikidwe ena amaitanitsa azungu azungu kapena mazira a dzira.

Nawa malowa m'malo mwa aliyense:

• Azungu azungu: Aquafaba ndiye njira yabwino kwambiri. Gwiritsani ntchito supuni 3 (magalamu 45) pa dzira lililonse loyera lomwe mukufuna kusintha.
• Mazira a mazira: Soy lecithin ndi cholowa m'malo chachikulu. Mutha kusintha yolk ya dzira lalikulu ndi supuni imodzi (14 magalamu).

Chidule:

Aquafaba ndi cholowa m'malo mwa azungu azungu, pomwe cholowa m'malo mwa dzira ndi soya lecithin.

Mfundo Yofunika Kwambiri

Mazira amathandizira pakupanga, mtundu, kununkhira komanso kusasinthasintha kwa zinthu zophika.

Tsoka ilo, anthu ena sangadye mazira, kapena kungosankha kuti asadye. Mwamwayi, zakudya zambiri zimatha kusintha mazira pophika, ngakhale sizinthu zonse zomwe zimachita chimodzimodzi.

Njira zina za dzira ndizabwino pazinthu zolemera, zowirira, pomwe zina ndizabwino pazinthu zophika zowoneka bwino.

Mungafunike kuyesa njira zingapo zamazira kuti mukhale ndi kapangidwe kake ndi kukoma komwe mumafuna m'maphikidwe anu.